Soak OR grind flax seed for bread?
When adding flax seed to bread, is it better to grind it into a meal (using an electric coffee mill) OR soak it in water?
Which method makes the flax seed nutrients more bioavailable? Which method better reduces the tendency of flax to interfere with gluten development?
I've spent countless hours searching the web with no definitive answer. Here's the gist of what I've found...
> Recipes from professional bakers commonly recommend soaking flax. (However, this may be a result of their background - it is hardly cost effecient for a bakery to be grinding their own flax meal on a daily basis, it's much easier and less labor intensive to use a soaker.)
> Bloggers who are home bakers sometimes soak, sometimes grind. There's no concensus.
> Nutrition mavens tend to recommend grinding over soaking but never give any valid, verifiable, scientific reference(s) for their preference. If I can't find independent research that supports their claims, why should I trust them?
If you can enlighten me - especially if you can give me references to solid articles in peer-reviewed journals that I can access on the web - I'd love to hear from you. Thanks in advance.